Beat the Midwinter Slump Naturally

 

So it's that time of year, February, the time of year where you may be longing for spring, but it seems so far off.  The days are growing, but we haven't reached the equinox, so it's still dark more often than it is light. Maybe some of the birds are starting to show up again, or if you're in the south, they may be leaving again. Either way spring is just not here yet, and you are tired.  It's still cold, you still do not want to get out of bed bright and early to greet the day, you just want to finish your winter hibernation in peace. Well maybe this is you, maybe it is not, but it is DEFINITELY ME.  February is a drag.  So what can you do to give yourself a boost and beat the fatigue?  Well if your healthy and do not have a chronic illness causing the exhaustion, read on.  Here's some ideas for you, some will be redundant, others will be new to you.

First off, get to bed at a reasonable time, In Chinese Medicine, my specialty, it is recommended that one be in bed before midnight because according to Traditional Chinese Medicine (TCM),  the most restorative sleep occurs between midnight and 3am.  In addition, practice good sleep hygiene.  Turn off all the lights, make sure you are not working or on your phone while you are in bed.  It is important that your brain gets conditioned to sleep when you are in your bed.

Second, aim for 7-8 hrs of sleep.  If you suffer from insomnia, see a professional.  There are several researched natural remedies to increase sleep.  From acupuncture, to herbalism, to magnesium supplementation, these things have been found to help increase length of sleep time.

Don't miss your work out.  Shoot for three times a week with a minimum workout time of 30 min.   Whether it is running or walking or going to the gym, any physical activity is going to help you rest easier because your body will burn the extra calories and sugar you may have consumed throughout the day, plus your body will NEED the rest to restore itself.  Even running stairs at work counts. (That's what I do sometimes on my break when I know I'm not going to make it to the gym).

Get your vitamin D levels checked.  Many people suffer from Vitamin D deficiency and do not even realize it.  This is because we spend so much time inside nowadays.  We're in the our offices working 8-12 hrs a day or in school or enjoying our air conditioned homes or avoiding the cold out doors.  We're just not outside like we used to be.  In addition, not everyone can synthesize vitamin D from the sun. People who are vitamin D deficient can suffer from depression, fatigue, sexual dysfunction, and several other issues,

Get your vitamin B-12 checked.  We do not make vitamin B-12 ourselves and because our food system is largely comprised of processed foods, may people are not getting enough B-12 and are suffering from Vitamin B-12 deficiency.  People may also lack the enzyme to obtain B-12 from their food.

Check your cortisol levels and adrenals to make sure you're not suffering from adrenal fatigue or bombarded by excessive levels of cortisol in the blood.  This is even more important if you suffer from insomnia.  It could be that your body is releasing cortisol and adrenal hormones at the wrong time, which might be the cause of keeping you awake at night.

Finally, there are some very nice herbs that support the adrenals and give a natural boost over time.  Speak to your Naturopathic Doctor or other alternative primary care provider to learn more about the following herbs. 

Reishi Mushroom- used extensively in China for increased stamina, longevity, and increased immune function.

Rhodiola- also known as the Arctic herb, it has been used widely in the Scandinavian nations like Denmark, Norway, and Sweden to combat fatigue, restore energy, and decrease anxiety.

Eleuthro- this used to be known as Siberian Ginseng, but was not part of the ginseng family, so it was renamed.  This herb was used in Siberia, Russia where the days are very dark in the winter and used by the Russian military to improve focus, decrease activity in the adrenal cortex, and to support endurance.  This is one of my favorite adaptogens.

Triphala- This is a medicinal food blend used in India as part of Ayurvedic medicine.  It is composed of 3 plants Amla, Bibitaki, and Haritaki.  This blend is great over the long term and is used to increase longevity, decrease sexual dysfunction, build the body's natural immunity, and detoxify.

Before starting any new diet or exercise programs or starting any new herbs, please consult with a qualified practitioner because not all of these suggestions are right for everyone.  In addition, certain herbs can interact with prescription medicines, so please consult a physician if you have any chronic illnesses or are taking any prescription drugs  BEFORE you start any new herbal treatments.

For more information on combating fatigue, please check out these sources.  

K.P. Khalsa offers many natural health webinars at the following link.  Some of this information is from a series of classes I took with him as continuing education.

https://www.internationalintegrative.com/faculty/karta-purkh-singh-khalsa

http://www.curejoy.com/

http://www.amazon.com/The-Rhodiola-Revolution-Transform-Breakthrough/dp/159486294X

Roasted Beet Hummus

This recipe is inspired by my trip to Denmark.  This last summer, I went to Copenhagen to visit my sister.  On one particularly slightly hot day in August, I found myself craving fresh clean food and a healthy smoothie.  My sister took me to one of her favorite cafes, Botaniq.  There, I had a wonderful salad that I will reveal later in another recipe :), a Lavender infused smoothie, and a humus that was made with beets and sprouted chickpeas that was divine.

Today was a very nice temperate sunny day in Seattle; very rare for this time of year because we're usually slightly chilly, grey, and rainy for roughly 6 mos. out of the year.  Anyway, while I was enjoying the resonable winter temperatures and the sun, I found myself reminiscing about my summer and longing for the colors of spring that are still a few months off. I was craving the beautiful hues of flowers, the freshness of spring blossoms, and longing for some invigorating color in my life, then I remembered this dish.  It's a beautiful pinkish red color with an earthy, slightly sweet flavor.  Even better, it's healthy, high in protein, and made with a wonderful, often underused winter root vegetable that is full of vitamins A, B, C, minerals, and phytonutrients.  The beet pairs well with the chickpeas, which are sprouted to increase enzymes and protein.  Together, they create a harmony of flavor and color that is reminiscent of three seasons combined.  This dish is perfect to boost your mood, bring back memories of summer, and still support your New Year's resolutions during these midwinter grey days.  If I ever achieve my dream retirement and am able to open my cafe, this will definitely be a dish I serve.  Now for the recipe.

For starters, you need to sprout your chickpeas.  This is done by repeatedly rinsing and soaking your chickpeas until they start to grow slightly and tails appear.  This can take roughly 48 hrs, but it's worth the wait for the added nutritional benefits you get.  If you want instant gratification, just use canned organic chickpeas that are thoroughly rinsed.

Recipe  Ingredients:

• 2 large roasted organic beets, divided
• 2 cups soaked, sprouted organic chickpeas, cooked (You'll start with a 1/2 cup of dried chickpeas if you followed the link above, but the final measurement may very slightly depending on how much your chickpeas grew when you soaked them).
• zest of 1-1/2 large lemons (preferably organic to prevent pesticide residue)
• juice of 1-1/2 large lemons, seeds removed
• 1 tsp of cumin
• 1/4 cup of Greek yogurt
• 2 garlic cloves
• 1/4 c tahini
• 1/4 c + 1 TBS olive oil, divided
• salt to taste
• 1 TBS finely chopped organic cilantro, garnish

Instructions:

Rinse and scrub beets to remove dirt.  Cut off greens removing only the very top part of the beet**.  Cut beets in half, place beets in a pan, drizzle with 1 TBS olive oil and roast beets at 375 degrees until tender (about 30-45 min). Place cooked beets in a bowl in the refrigerator until they cool to room temperature. Peel beets once cooled.  This should be fairly easy after they are cooked.  Set aside 1/2 a peeled beet to chop and use as a garnish.

At the same time you are cooking the beets, cook sprouted chickpeas by placing them in a large sauce pan filled with about 3-4 cups of water. Bring to a boil, cover pan with lid, reduce heat to medium and cook until tender (about 45 min). Add water as necessary to keep chickpeas covered. Once tender, drain chickpeas, rinse and place in a bowl in the fridge to cool to room temperature.

When beets and chickpeas have cooled, place all ingredients, except remaining 1/4 cup olive oil, cilantro, and 1/2 beet in a food processor. Pulse the processor making sure to scrape down the sides with a rubber spatula.  Process until all ingredients are combined, drizzling in olive oil as you puree. If it's too dry, feel free to add a little extra oil until smooth.  Once pureed, scrape your roasted beet hummus into a dish; sprinkle on your cilantro garnish and top with the remaining chopped beet. Serve with fresh sliced cucumbers and/or other veges, whole grain seeded thinly sliced baguette, pita bread, or whatever your heart desires.  In Copenhagen, they served this dish alone as a salad, but I prefer to use veges as my humus carrier for the added fiber, vitamins, and nutrients.

Note:
**Beet greens are edible. You can use your beet greens in fresh juices, smoothies, soups, or salads.

Energizing Quinoa Salad

Get your New Years resolutions off to a great start with this recipe for an Energizing Quinoa Salad.

1-1/2 c cooked rainbow quinoa
1/4 of English cucumber chopped
1 tomato, chopped
1/3 c of cilantro minced
1 ripe avocado, cubed
3-4 pieces of Dino kale stemmed and cut into slivers
2 TBD sesame oil
Juice 1/2 a large lemon
Kosher salt to taste
1 Tbs sesame seeds to garnish

Mix all ingredients together.  Toss and serve cool.

***For an extra protein boost or to make this an easy stand alone lunch ,  you can serve this with 4-6 Oz of grilled chicken breast.***

Happy eating!

Are you setting Smart New Years Resolutions?

Happy New YEAR! How are your New Year’s resolutions coming?  Do you need a little help to get you more focused or to help you get on the bandwagon? I love New Year's with its virginal new beginnings and the idea of out with the old, in with the new.  New Years is a great time to clean up everything emotionally, mentally, physically, and to let go of the past.  It's a great time to start fresh. My niece does not understand what the big deal about the new year was, but I guess at 12, you're not celebrating too many new beginnings or enjoying that you survived another year of the challenges of life.  For me, I actually start planning for the new year right around Thanksgiving and begin implementing small changes in my life in an effort to do damage control at the onset of the holidays. In this way, I can optimize my holiday experiences. In November I added 1 extra day of working out to prevent the weight gain that the holidays tend to bring with all it's sugary sweets. I created an action plan to avoid completely blowing all the health successes that I achieved through out the year, then I use the momentum of the New Year to refine my goals and set new ones, to reflect on what I learned the past year, and to physically write down my goals and place them somewhere that I can see them everyday (like my bathroom mirror).  This keeps me motivated and focused daily on what I'm trying to do.  Sometimes I fail and drop the ball, or I lose momentum as the year continues on, just like everyone else, but the point for me is to try and improve at every opportunity possible because even if I do not achieve the full goal I originally set, my small changes and small achievements tend to stick around, so that the next time when I try to reach the same goal, I am one step closer. That being said, there are ways to set goals to help improve your chances of finally reaching what you set out to do.  Writing them down is a big step.  This can give you a chance to see the goals on paper and help you to clarify what you're trying to do.  Setting an action plan for achieving those goals helps you plan step-by-step the path that you're going to use to get to your success. There are other steps used by medical practitioners, entrepreneurs, and CEOs to help them to actualize their goals.  I have included the steps for setting S.M.A.R.T. goals to help you improve your odds, so without further ado, here's some information to follow as you set your New Year's resolutions.

S=Specific: What exactly are you trying to achieve?  I will use the example of weight loss because that is my goal this year.   My specific goal this year is to lose some of the extra weight I gained while I was in grad school.

M=Measurable:  How much do I actually want to lose?  For me, it’s 15 pounds. Goals should be measurable so that you know you’re heading in the right direction, and you know when you have achieved your goal.

A=Action-oriented:  What steps am I going to take to reach this goal?  Am I consulting with a nutritionist to get a grasp on how to eat better?  Am I going to run or go to the gym?  What action am I going to take?  For me, I feel like I have enough nutrition information to eat well, so I’m going to go to the gym 3 times a week and consult with a personal trainer to make sure I am maximizing my workouts.  Later, if I’m not reaching my goals, I will reconsider a nutritionist.

R=Realistic:  Are my goals realistic?  Seriously, this is something I see every day at the clinic I work at.  Not all goals are realistic. For example, if you make $50,000 a year as your annual salary, you’re not likely going to set a goal to save $100,000 with in the next year, so be realistic.  For weight loss, the question is, do I really have 15 pounds that I can lose?  For me, the answer is a resounding YES!  I am over weight, but that may not be true for everyone, so be realistic and seek outside help from professionals if you’re not sure if your goal is realistic.  If it’s saving money, see a financial planner; if it’s weight loss, see a doctor, you get the point.

T=Time bound: When do you want to have this goal accomplished?  There needs to be a time limit so that you know there’s a deadline for what you’re trying to do.  This also holds you accountable to yourself, and gives you a chance to check in with yourself and make sure you are on track for your deadline. 

So there it is.  My S.M.A.R.T. goal for 2016 is to lose 15 pounds in 6 months by cutting refined sugars and working out at the gym.  In addition, I can do other things to help myself achieve this goal, like tell some friends, so they can check in with me.  I can break this down into smaller bite size goals or write it down and post it on my mirror and refrigerator to remind me what I am working towards when I want to mindlessly munch food.  I can also cut myself some slack if I slip and eat a chocolate chip cookie, and remember, anything worth doing is going to be challenging.  The key is not to give up.  Remember if you slip, it’s not the end of the world because tomorrow you get a fresh start.

I hope this helps to assist you in reaching all of your goals this year.  Whether you are just starting, getting back on track, or continuing what you have already began, this can be another tool to help you along the way.  For more goal oriented information or health information, check out  more of my blog. You can also find me on Facebook at Noor Holistic Health.  

Remember, before starting any new weight loss programs or changing your diet, please consult with a physician.

Sources:

http://www.hr.virginia.edu/uploads/documents/media/Writing_SMART_Goals.pdf

http://www.envisionexperience.com/~/media/images/blog/smart-goals.jpg

*** In an effort to avoid plagiarizing myself, it should be noted that much of the information contained here has been submitted for publication in The Points Living, Feb. 2016, magazine. 

No more old fashioned oatmel: NEW Super-food Oatmeal recipe

I never really liked oatmeal until I was in my 30s.  It was bland, sticky, and no matter how hard I try, I could not find a good flavor using old recipes.  The instant stuff was delicious, but it was processed and full of sugar.  I had tried it with raisins and cinnamon like my mother taught me, and while it kept me satiated, it was no my favorite breakfast.  My how things have changed!  Maybe it was all the nutrition knowledge I gained in grad school, or maybe it was the need to eat a healthy breakfast even when I was on the go, or maybe I just decided to experiment until I found a great recipe, but no matter the reason why, oatmeal is now one of my favorite quick breakfasts.  I love the fiber in it, and the versatility.  Instead of seeing it as a sticky, bland, boring breakfast, NOW I use the dish as a carrier for as many super foods as I can fit in it, and yes, it is delicious.  Here's one of my tried and true recipes.

1/2 c dried old fashioned rolled oats

1 Tablespoon of coconut oil

1-1/2 Tablespoons dried goji berries*

1/4 cup of walnuts**

1 teaspoon of chia seed, flax seed, or hemp seed***

1-1/2 Tablespoons of honey****

3/4 cup boiling water

This is the convenient breakfast that can be prepared the night before.  Simply put all ingredients EXCEPT the water in a bowl.  You can carry this with you anywhere and add water when you are ready to eat.  Most work places have a hot boiling water tap attached to the water cooler or a hot bun water filter. If not, you can "brew" water in a coffee maker by sending it through the coffee machine without the coffee grounds.  This will also get the water hot enough.  Add the water to the oatmeal,  stirring thoroughly to mix in the coconut oil as it melts while you stir in the hot water.  Cover and let steep for 3-5 minutes until majority of the water is absorbed.  Eat hot.

* You can get these from most high quality grocery stores, but I also like dried unsweetened cranberries or raisins

** You can use any nut you wish to add protein.  I found that whole pistachios are not as good as other nuts.

*** Feel free to try  1 Tablespoon of this blend in place of the above.  This can be purchased at Whole foods or online.  https://www.thenatural.com/barleans-flax-chia-coconut-organic-raw-superfood-blend-12-oz-powder.html?utm_source=Bing&utm_medium=cpc&scid=scplp4869091

**** Feel free to substitute maple syrup in place of honey, or you can use Stevia leaf to taste for less calories, or skip sweetener altogether.

Fall Eating w/Turkey Soup Recipe

Eating For the Seasons—fall

As the trees let go of the leaves because they are no longer beneficial, so to begins the phase in the seasons to let go of unhealthy patterns. Autumn is the time for turning inward, releasing, reflecting, finishing projects, and according to Chinese medicine; it is the period for nourishing the lung and large intestines.  This is a perfect season to do a full body cleanse and to support and clean the intestines.  It is also time to focus on nourishing the lungs through increased exercises like yoga, cardio, and stretching.  Skin brushing and exfoliation are an ideal remedy to permit the skin to assist in a full body detox and act as a third lung.  This allows the skin to breathe and further remove toxins.

Eating seasonally and locally nourishes overall health, so for this autumn, here are a few items to look for to nourish the body & mind.

·        

•      Nuts and seeds: pumpkin seeds, walnuts, almonds, or sunflower seeds
•          Seasonal Mushrooms to assist in minimizing colds and flu.
•          Beans and legumes for health easy to digest protein.
•          Spicy herbs like cayenne & ginger to add heat and nourish digestion.
•          Squashes & root vegetables like beets, carrots, parsnips, turnips, and celery root (celeriac) will ground you and soothe digestion.
•          Garlic and Onion are perfect for boosting the immune system.
•          Increase LEAN proteins like chicken and turkey
•          Enjoy cruciferous vegetables like cabbage, broccoli,  bok choy, and cauliflower

Tip for the season: Make some Chicken and vegetable soup and/or use your left over turkey from Thanksgiving to make a wonderful soup.  Throw some of the items listed above into a pot with some chicken or vegetable broth and let it simmer for an easy nourishing soup.

(This article is also written and posted at Vitality Chiropractic Center by me, Shandalla Seirawan-Oct. 2015).

Post Thanksgiving Turkey Soup

1. 3 cups Leftover Turkey meat from Thanksgiving, as well as, bones and drippings
2. 2 quarts of chicken broth
3. 1 Tbs of  white, rice, OR apple cider vinegar (this will get the turkey bones to release it's immune boosting properties, and the vinegar will go unnoticed and evaporate off)
4. 2+ cups water
5. 4 cloves garlic minced
6. 1 onion chopped
7. 3 stalks of celery, chopped
8. 2 carrots, sliced
9. 2 leeks whites only, cleaned thoroughly and loosely chopped
10. 8 oz mushrooms, chopped
11. 1/4 of a cabbage, loosely chopped
12. 4 Tbs fresh Parsley, divided and minced finely
13. 2 Bay leaves
14. 1 Tbs Dry Italian Seasoning
15. 1 Tbs Dry Basil
16. Salt and Pepper to taste

Directions:

In a large saute pan, add olive oil and saute garlic, onion, and celery until onion is transparent. Add in carrots and leeks.  Saute another 5 min and transfer to a large stock pot.  Add in all remaining ingredients, reserving 2 Tbs of fresh parsley as a garnish. Simmer for 1-1/2 hrs, adding water as needed due to loss because evaporation, keep bones covered with liquid. Once the soup has simmered, REMOVE bones and Bay leaf and discard, add parsley garnish on top, and serve hot with leftover rolls or any other bread.  BEWARE of small bones that may have been missed, this could be a choking hazard.

Fun fall Kale recipe

Hey all, how about a delicious fall kale recipe? This was requested by one of my super awesome patients who wants to eat more dark green vegetables, but hadn't found a kale recipe she liked. This is one of my all time favorites, so enjoy.

1Tbs olive oil
2 cloves of garlic, minced
1 bunch of kale stemmed and lightly chopped
1/2 c water/chicken/OR vegetable broth
Juice of 1/2 lemon
1/2 tsp of Nature's Seasoning
salt to taste

In a frying pan, add olive and garlic.  Sauté garlic on med heat until it just starts to turn a nutty brown color. Toss in kale and sauté until it begins to change color to a darker brighter green. Next, add in broth and cover to steam for about 7 min. Uncover and turn heat to medium high stirring constantly until broth almost completely evaporates. Reduce heat to med low and stir in lemon and Nature's Seasoning making sure to coat evenly. Cook about 3-4 min more.  Serve hot. Salt to taste.